Nutrition Notes: Amazing Asparagus

Spring season is here, and so is asparagus! Available from March through June each year, asparagus is rich in iron, potassium, vitamin A, folic acid, thiamin, vitamin C, vitamin K and fiber. Asparagus spears can be white, green or purple in color, and are available in standard, large, extra-large and jumbo sizes – the thicker spears being juicier.

Asparagus is used to make a variety of soups, salads, noodles and stir-fry and can be eaten simply steamed with a dash of salt and pepper. Did you know that asparagus contains the phytochemical rutin which helps strengthen blood vessels and can help fight cancers?

Here’s a recipe for a stir-fry with asparagus and tofu. It is delicious as is, or served with brown rice, quinoa or noodles.

Recipe: Asparagus andTofu Stir-fry

Preparation time: 
10 minutes plus 2 hours for marinating the tofu

Number of servings: 4


  • 2 cups tofu, cubed
  • 1 bunch asparagus, chopped
  • 3-4 garlic cloves, finely chopped
  • 1 tsp sesame oil
  • 3-4 tbsp peanut butter
  • 1 tbsp soy sauce
  • 4 tbsp coconut milk
  • ½ tsp Sriracha sauce for a spicy twist
  • Salt and lemon juice to taste



  1. Mix together the soy sauce and salt, add the tofu and marinate for 1-2 hours.
  2. Heat the oil in a pan.
  3. Add the garlic and asparagus and sauté for 5 minutes.
  4. Add tofu, peanut butter and coconut milk.
  5. Stir for 3-4 more minutes. Enjoy!